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Thursday WOD

Deadlift (Complete 5x7 deadlift at 60-70% of your 1rm)

Deadlift

10 Minute Alternating EMOM of:

Min 1 - 7 deadlifts

Min 2 - :30 max effort double unders

Begin at about 60% if your 1rm and only add if feeling really good. Perfect form and good speed off of the floor.

Metcon (Time)

5 rounds for time of:

15 box jumps 24/20"
12 hang power cleans 115/75#
9 shoulder to overhead 115/75#

RX+ 145/95#
RX masters 55+ 85/55#, step ups okay

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, January 16, 2020

Male Clients

1

Private

4:30 PM CrossFit

5 x 7 @ 275 lbs

2

Tim
Gaddis

10:00 AM CrossFit

5 x 7 @ 250 lbs

3

Mike
Brown

5:00 AM CrossFit

5 x 7 @ 225 lbs

3

Paul
Miller

8:00 AM CrossFit

5 x 7 @ 225 lbs

3

Tim
McCormick

5:00 AM CrossFit

5 x 7 @ 225 lbs

4

Harris
Frank

5:00 AM CrossFit

5 x 7 @ 205 lbs

4

James
Gillespie

5:30 PM CrossFit

5 x 7 @ 205 lbs

go 225 next time

5

Dave
Lombardo

5:00 AM CrossFit

5 x 7 @ 185 lbs

5

Mike
Witt

5:30 PM CrossFit

5 x 7 @ 185 lbs

last 2 sets only

5

Ryan
Demmel

8:00 AM CrossFit

5 x 7 @ 185 lbs

6

Private

6:00 AM CrossFit

5 x 7 @ 165 lbs

7

David
Johnson

8:00 AM CrossFit

5 x 7 @ 155 lbs

7

Jim
Bolen

5:30 PM CrossFit

5 x 7 @ 155 lbs

8

Jeff
Davis

4:30 PM CrossFit

5 x 7 @ 130 lbs

9

Keith
Jones

6:30 PM CrossFit

5 x 7 @ 95 lbs

on boxes, bad back, knees, body

10

Max
Leaming

6:00 AM CrossFit

5 x 7 @ 85 lbs

11

Rubin
Romes

8:00 AM CrossFit

1 x 7 @ 155 lbs

Female Clients

1

Andrea
Bauer

4:30 PM CrossFit

5 x 7 @ 165 lbs

1

Victoria
Duncan

5:30 PM CrossFit

5 x 7 @ 165 lbs

2

Brianna
Doty

4:30 PM CrossFit

5 x 7 @ 135 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

5 x 7 @ 135 lbs

3

Jessyca
Doty

4:30 PM CrossFit

5 x 7 @ 130 lbs

3

Tracy
Jennings

6:00 AM CrossFit

5 x 7 @ 130 lbs

4

Allison
Elliott

5:00 AM CrossFit

5 x 7 @ 125 lbs

4

Florisa
Acosta

8:00 AM CrossFit

5 x 7 @ 125 lbs

4

Lori
Adkins

5:00 AM CrossFit

5 x 7 @ 125 lbs

5

Brenda
Miller

8:00 AM CrossFit

5 x 7 @ 115 lbs

5

Tammy
Lewis

5:00 AM CrossFit

5 x 7 @ 115 lbs

6

Liz
Bunker

4:30 PM CrossFit

5 x 7 @ 105 lbs

6

Marcy
Butler

8:00 AM CrossFit

5 x 7 @ 105 lbs

6

Michelle
Gillespie

8:00 AM CrossFit

5 x 7 @ 105 lbs

6

Staci
Hamilton

6:30 PM CrossFit

5 x 7 @ 105 lbs

7

Jen
Thompson

8:00 AM CrossFit

5 x 7 @ 95 lbs

7

Kyra
Odum Richa ...

6:30 PM CrossFit

5 x 7 @ 95 lbs

7

Sharon
Brooks

6:00 AM CrossFit

5 x 7 @ 95 lbs

8

Alison
Dickens

5:30 PM CrossFit

5 x 7 @ 90 lbs

9

Emily
Thaxton

8:00 AM CrossFit

5 x 7 @ 85 lbs

first deadlifts in awhile

10

Amy
Linton

4:30 PM CrossFit

5 x 7 @ 75 lbs

10

Linnet
Orbe

6:00 AM CrossFit

5 x 7 @ 75 lbs

10

Lisa
Roiret

4:30 PM CrossFit

5 x 7 @ 75 lbs

10

Nancy
Miller

6:30 PM CrossFit

5 x 7 @ 75 lbs

11

Jeanene (w ...
Briggs

6:30 PM CrossFit

5 x 7 @ 65 lbs

12

Kelly
Ulman

5:30 PM CrossFit

5 x 7 @ 55 lbs